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He used to be a person who trained for races. For much of my adult life, August had been particularly full of rhythms, long runs, speed training, lots of snacks and naps on Sunday afternoons. It was a time when I was motivated by specific goals like PR at fall marathons and age group awards.
I am no longer that person. Or, at least, I’m not that person right now.
One thing eventually leads to another for most runners, whether those performance goals stop serving as inspiration or life just pulls us in different directions or we discover how much more time and energy we have for literally everything else. when we’re not driving 20 miles. at 6 a.m. every Saturday. Then, after a while, we may find it difficult to get back into a routine or realize, depressingly, that we will never perform at the level we once did. (Cheer up, runners, it happens to all of us).
I’ll admit, I’ve come across all of this and more over the years. The part that has cost me the most to reconcile is that running does not have to be tied to training. It can also just be exercise. Imagine the epiphany: I don’t have to run to keep running. I don’t have to follow a 12-week program or log a certain number of miles every seven days. I can choose a comfortable distance and pace, several days a week, and enjoy the views and a good level of fitness. Who knows?
Gradually, running has become less of a part of my identity and more of an aspect of my overall health and wellness. I still like running, for the sake of a good sweat, endorphins, community, and time outside, but I’ve also come to love the clock release, racing, and (self-created) expectations.
Steve Magness, human health and performance coach, as well as author of do hard thingsRecently I wrote about this concept as well, and how he came up with a plan to stay in shape without training at the high level he once did. So I called him up to discuss and maybe commiserate a bit too. How do I, as a recreational runner, go about making this change in mindset after years of specific training?
“It’s almost like developing a hobby … the real goal is to find something that you enjoy and that fulfills you to some degree in the long run,” he said. “Fitness is the level I enjoy running at and allows me to maintain it. Being fit is when I feel good and can do the things I want to do in life; For example, if I wanted to, I could go for a longer run or walk and be fine.”
So how do we do that? Magness reduces it to:
- Lots of easy movement;
- Occasionally moderately difficult efforts;
- Lift heavy objects or do things that make you feel fast or powerful (like repeating hills and sprints, for example);
- Working balance and coordination.
Existing in that in-between space, where we are active and striving, but not to the point of exhaustion of specific training, requires some experimentation. I went from 70 miles a week with all the strenuous workouts and auxiliary resistance training to doing almost nothing for a while because I just couldn’t find the point in moderation. I quickly discovered that doing nothing as a 40-year-old woman is definitely not okay, it’s a point in life where women really benefit mentally and physically from movement. I also discovered, luckily, that it doesn’t take much to get back into shape, either.
I started out with a promise to simply move my body in some way for a minimum of 30 minutes every day, knowing that consistency is key. It can be an easy run, a brisk walk, a hike up a mountain, or a strength-training class. (I’ve given in to the Peloton app – I’m addicted to a good Jess Sims full body session.) After establishing that routine, I increased my activity level little by little as I regained my balance and desire, doing five to six days per week of activity ranging from 30 to 90 minutes. Most of it is an easy run or aggressive walk; one day a week is a bit longer and hillier, and I do at least three 30-45 minute full body strength classes. (Again, women of a certain age need to lift heavy things to preserve deteriorating muscle mass.) Also, a dog walk every day too.
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Magness’ physical activities are similar: six days of 30 to 50 minutes of easy running; a daily dog walk; a moderately hard workout such as 2 x 10 minutes at a steady pace or 8 x 1 minute moderately hard with a 1 minute jog; once every two weeks climb a hill 6-8 times for 10 seconds; and twice a year she does something “very hard”.
“It’s a combination of what the research and science say is important plus the kind of minimal dose I could take that makes me feel healthy,” he said. “You know, without pushing me down the road to competition. The research was pretty clear, especially as we age, maintaining that aerobic system is very important.”
Since getting used to this routine, I’ve noticed all the benefits you’d expect: I sleep well most of the time, I’m more creative and clear-headed when I’m working, and I’m definitely not as moody as I am during that brief period of downtime. The bonus? I still have the time and ability to socialize and be present with friends and family, something I couldn’t always claim during those years of chasing PR marathons.
Now, when they ask me: “What are you training for?” I answer: “I am training for life”.
The way we run will always go through seasons – its role in our lives is constantly changing. I may not be done chasing specific goals, but I’m done for now. Fitness is a lifelong process that requires its own special kind of dedication. The reward is different for everyone. But for the runners? You never know when it will come in handy.
“What if for some reason you hit 50 and you really want to compete and do a marathon?” Magness said. “Well, you have the ability to make that decision and relatively quickly go back into training mode if you want to.”
Maybe that will look tempting again one day, but for now you can find me taking it easy, enjoying the sights.
